Exploring the Drawbacks of Protein supplement consumption
Are protein supplements harming you than good?
1. Introduction
Protein supplements are lean, pure sources of proteins and amino acids separated or concentrated from high-protein foods for bodybuilding and dietary supplements to meet protein needs. Today, India is gripped with the dual burden of malnutrition and obesity. This burden cuts across age groups and socioeconomic strata of the country. The national and global rise of non-communicable diseases has made it necessary for researchers and healthcare professionals to develop sustainable preventive and therapeutic treatment strategies. One such preventable measure is to fix an imbalance in the quantity and quality of macronutrients in our diets, which are major contributors to meta-inflammation in the body (Madan, 2023). While protein powders are widely marketed for their convenience in supplementing dietary protein intake, particularly among athletes and individuals seeking to enhance muscle growth, it is crucial to examine the potential drawbacks associated with their consumption critically.
“A first-of-its-kind observational analysis of the most popular protein powders sold and consumed in India has shown that the majority of these supplements falter on quality, labelling or advertised claims. The findings of the analysis carried out on 36 different brands of protein powders, including those containing herbal and dietary supplements such as vitamins, minerals, and other natural or synthetic ingredients. The analysis showed that nearly 70 percent of the 36 supplements had inaccurate protein information, with some brands offering only half of what they claimed. Also, around 14 percent of samples contained harmful fungal aflatoxins, while 8 percent showed traces of pesticide residue. Based on these results, the protein powder by BigMuscles was the “worst brand”, the one by Amway was the “worst plant-based”, and Protinex, Ensure and B-Protin were the “worst brands advertised as the best. Whereas, the “best” whey brand in the Indian market was One Science Nutrition, and the protein supplement by Nutrabox was the “best medium range” whey. The protein powder by Origin, according to the analysis, was the “best vegan” protein.” ~ The Print, 2024
2. Potential Health Risks of Protein Powder Consumption
According to the ICMR, an individual should consume 0.66 to 0.83 grams of protein per kilogram of body weight per day. Since protein is necessary for numerous bodily processes, including the development of muscle mass, which delays the aging process, many people who lead busy lives use protein powders or supplements to increase muscle mass, repair, and reduce calorie intake. Since protein supplements may contain additional carbohydrates, non-caloric sweeteners, and additives such as artificial flavoring, the ICMR cautioned individuals against taking them and against consuming large amounts of protein daily.
"It's essential to prioritise a varied and nutrient-dense diet to support overall health and well-being, something that ICMR is emphasising in its report," said nutritionist Sheela Joseph, Consultant Nutrition, SPARSH Hospital, Bengaluru
♦The efficacy, safety, and consumer perceptions of protein powder supplementation have been investigated, but there are still drawbacks (Rajmane et al., 2024). Protein powders often contain additives, artificial sweeteners, and fillers that may trigger adverse reactions in sensitive individuals (Pontonio & Rizzello, 2021). While some protein powders have only a small amount of added sugar, others contain